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WOD 17/01/2018

WOD amrap 20′ 2rnds 5 hspu 10 pistols 15 pullup 20 A.SWING 32/20KG 2rnds 5 pullup 10 pushup 15 squat 20 A.SWING

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WOD 15/01/2018

STRENGTH every 2′ for 10′ front squat 3-3-3-3-3 75% WOD 4rnds 25 wallball 15 burpees (rest 1′ each rnds)

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WOD 12/01/2018

STRENGTH emom 10′ 1 squat snatch WOD 4 rnds (2’30” on – 1’30” off) 15 cal row/bike in remaining time amrap: 5 power snatch 60/40kg 5 lateral burpees

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WOD 09/01/2018

STRENGTH push press 3-3-3-3-3 (70/75%) WOD amrap 12′ 8 overhead lunges 43/30kg 16 a.swing 24/16kg 8 overhead lunges 16 h.r push up

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WOD 29/12/2017

STRENGTH emom 10′ hang squat clean + jerk (increase every 2′) WOD 5 rnds 10 hang power clean 50/35 10 push jerk 10 burpee over the bar (rest 1′ every rnds)

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WOD 21/12/2017

STRENGTH emom 10′ 2 hang squat clean WOD 4 rnds every 4′ 30 air squat 20/15 cal row 7 power clean 60/40kg

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WOD 20/12/2017

STRENGTH every 2′ for 10′ push press 5-5-5-5-5 WOD amrap 10′ 3,3,6 – 6,6,12 – 9,9,18 – 12,12,24….etc hspu pullup db snatch

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WOD 19/12/2017

STRENGTH every 2′ for 10′ front squat 5-5-5-5-5 (55-60%)1RM WOD 3 rnds (3’on – 2’off) 400/300 mt row – 20/15 cal row AMRAP 6 a.swing 32/20kg 12 wallball 24 double unders

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WOD 14/12/2017

STRENGTH every 2′ for 12′ sumo deadlift 3-3-3-3-3-3 WOD amrap 10′ 10 deadlift 100/70kg 20 lateral bar hops 10 alt box step up with dumbell

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WOD 13/12/2017

STRENGTH every 90″ for 12′ 2 push press + 1 shoulder press WOD amrap 11′ 35 double unders 7 hang power clean + jerk 50/35kg

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